Paleo Recipe – Blueberry Barbecue Sauce
This past weekend my husband and I begun a new challenge to go Paleo and completely cut refined sugar, dairy, legumes and grains from our diets. We want to take our already healthy lifestyle a step further by eating mainly fresh, natural, high quality food for benefits that include maintaining a healthy metabolism, increased energy, stabilising hormone levels and minimised risk of diabetes and many other lifestyle diseases and conditions. For a great run down on the Paleo diet, read this Fit Bomb post: What is Paleo? or for a quick snapshot, click on the image below for the Greatist’s Ultimate Guide to Eating Paleo infographic.
The biggest challenge for me so far – besides giving up low fat cheese, black beans and quinoa!! – has been finding good Paleo-friendly condiment recipes. In this first week, I have experimented with three barbecue sauce recipes, and I would only make one again (and I already have twice): the Blueberry Barbecue Sauce below. This recipe is very simple, very tasty and is particularly fantastic with roasted pork or turkey.
First, before making the BBQ sauce, you may need to whip up some Paleo-friendly ketchup so I have also included my favourite recipe so far. Keep in mind that you should allow at least 1 1/2 hours before using the ketchup, including sufficient time to cool down and let the ingredients marry before using it in the BBQ sauce. The BBQ sauce is very quick and simple to make – so you could always make the ketchup in the morning or early afternoon and whip up the barbecue sauce before dinner.
NOTE: I always buy organic ingredients when available, such as for the tomato passata or blueberries. Work with what you can find but ideally you are always looking for organic fruits and vegetables and free range eggs, chicken and meat.
- 425 g (15 oz) of tomato sauce or tomato puree (creamed tomatoes)
- 1 small onion, peeled and quarted, root end left intact
- 1/2 cup apple cider vinegar
- 1/2 cup coconut sugar OR 1/4 cup maple syrup
- 3 tbsp tomato paste
- 1 tbsp low sodium salt
- 1 cinnamon stick or 1/8 tsp ground cinnamon
- Combine all the ingredients in a medium saucepan or Dutch oven and bring the mixture to a boil.
- Reduce the heat to a simmer and cook, stirring occasionally, until thick, about 1 hour.
- Remove the onion quarters and cinnamon stick and discard.
- Cool for 30 minutes and refrigerate until ready to use.
Paleo Blueberry-Balsamic Barbecue Sauce
Barbecue Sauce Ingredients
- 2 cups organic blueberries
- 1/4 cup balsamic vinegar
- 1 1/2 tbsp maple syrup or honey
- 3 tbsp Paleo ketchup (recipe above)
- 1/2 tsp garlic powder
- 1/4 tsp salt
- Combine all ingredients in a medium saucepan or Dutch oven and bring the mixture to a boil.
- Reduce the heat to a simmer and cook for 15 minutes or until sauce is slightly thick.
- Remove from heat and allow to cool.
- Process the sauce until smooth, by putting it in a blender or by using a hand blender right in the pan.
- Refigerate until ready to use.
Stay tuned as I continue to experiment with more recipes for dips and sauces! Next on the list: Paleo garlic sauce to go with tonight’s dinner of Lebanese shish taouk chicken skewers.
Do you make your own condiments from scratch? Which condiments must you always have on hand?